Tier 2 - 10 minute Workouts - Week 3

These are workouts from the Back Garden Blitz Programme

Complete the workouts in the correct order.

Some of the workouts do include the use of a skipping rope, gliders, dumbells, step & swiss ball. The exercises can be performed without the equipment.


Skipping - do high knee sprints on the spot.

Dumbells - use filled 4pint plastic milk bottles

Swiss Ball - Just use the floor or a large cushion

Step - floor , low table, edge of the sofa or bottom stair.

Gliders - Paper plates on a smooth floor - plastic plates or hotel room service menus! on carpet.

Metabolic Conditioning 2 - 35s/10s

Equipment – Dumbells

No impact - 50s/10s

Body Tone - 8 rep continuous for 10 mins

Equipment -- dumbells & step to make easier

Ab Ladder  - 2,4,6,8,10,8,6,4,2 reps

Equipment -- optional Swiss ball

Skipping HIIT - 50s/10s

Equipment –Skipping Rope, Mat (Optional Dumbells & Swiss ball)

Basic Body HIIT - 50s/10s

Super Power MIX- 20s/10s


Stretches & foam rolling - see Workout Support